WOD: Monday 251006

• Coaching Brief & Class Overview

Today is a power development day under fatigue, starting with barbell primer work and climbing singles on the power clean. The goal of the strength portion is to build confidence in pulling from the floor and refining speed through the hips while working toward a new 1RM Power Clean. Cue athletes to focus on leg drive first, then fast elbows and aggressive turnover—quality positions matter more than chasing numbers. Always, think of the 1RM as building to a technical 1RM unless in competition.

The conditioning piece, "American Idiot", layers cyclical power on the Echo Bike with moderate-to-heavy barbell cycling and unbroken kettlebell swings. Each interval should feel like a repeatable sprint, but athletes must be disciplined: bike pace needs to be hard but capped under 1:00 to leave room for barbell and kettlebell work. Power cleans should be consistent singles—no wasted time chalking or resetting—and kettlebell swings must stay unbroken to hit the time goal. Encourage athletes to push for repeatable output across all five rounds while managing grip fatigue.

Weightlifting

Power Clean 1RM

Every 90 seconds x 10 Sets

1 Power Clean

*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day

metcon: “american idiot”

Every 3:00 x 5 Sets

15/11 Echo Bike or 16/13 Calorie Bike Erg

5 Power Cleans

15 American Kettlebell Swings

Power Cleans: 75% of 1RM

Kettlebell Swings: 53/35lb, 24/16kg

Score: Sum Total Time

Time Cap: 2:40 / Set

Accessories:

For Quality

3 Sets:

10/10 Single Leg GHD Hip Extensions

16 Dual Kettlebell Gorilla Rows

:15/:15 Star Plank

:15/:15 Copenhagen Plank

Load: Choice